60 kg one arm swings 10 x 5/5, ATG split squats,laterals, rear delts

 

This went very well Better than I even hoped. Bell height was significantly better than last month, but then again, last month I was right in the middle of the calf/knee issue but here's the comparison

Definitely have to make sure I keep my heel DOWN on the ascent as I felt it come up on my 8th or 9th set on my  right side and immediately felt the right rec fem tighten and I remember there was a cramp on my calf last time I did the 64 kg new bell that could have been the original injury.

SO no heel up GS style knee drive inadvertent or on purpose. Don't rush  the ascent.

Had no idea the bell height was so good. Couldn't tell one but

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 10 
100 reps
13,000 lbs work

ATG split squats

These went "ok" and they weren't as hard as expected. Nowhere near perfect but it seems I can do these on an off day and not as an assistance on heavy swing day. Next week I'll sub in Reverse step up, those should be more challenging and closer to pistols.
I can see on these though that I need to  keep my back knee straighter

3 x 8/8

Laterals/Rear delts
3 x 10/10 15s

BW 176.6
BF 12.0
W 58.8